Banting recipes – low carb, sugar free and gluten free. Banting recipes I have tried – those that have failed and those that have been a success! I am not a dietician, I'm just a gal who loves to cook banting food, and keep it as good as possible! Obviously all recommendations throughout this and other posts are not intended as an alternative, treatment, or prevention of diseases, medical treatments or advice. The reader takes full responsibility for counting nutritional information such as carbs, while trying any and all recipes :-)

instructions

In a large bowl combine bananas, honey, vanilla essence, eggs, coconut oil and coconut milk using a hand mixer – mix everything together until smooth.

In a small bowl, mix together the coconut flour, baking spowder, cinnamon, and salt. Add the dry ingredients to wet ingredients and using the mixer mix together.

Divide the batter into halves, in two bowls. To one half of the batter, add the hot chocolate powder and using the mixer mix until incorporated.

Spoon the batter alternating one scoop banana batter and one scoop chocolate batter inside the cupcake cases. Continue to alternate the batter in the pan to almost forming a pattern in the pan. To create marbling, run a toothpick or a table knife through the batters in a swirl motion, making sure not to over swirl the batter.

Bake for 30 to 40 minutes, rotating the pan halfway through, until a toothpick inserted into the center of one comes out clean. Transfer pan to a rack to cool for 10 minutes. Turn cakes from the pan and cool completely on rack.

Drizzle melted dark chocolate over cakes, if desired.

Cakes can be kept in an airtight container at room temperature for up to 3 days.

notes

This makes about 9 cupcakes, I just make sure the cupcake cases are about 3/4 full before baking.

My friends Daniel and Becky made this in a loaf tin, with the following adjustments:

dessicated coconut instead of the coconut flour… with a teeny bit of spelt flour

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About the banting cook (ME!)

Banting recipes – low carb, sugar free and gluten free. Banting recipes i have tried – those that have failed and those that have been a success!
I am not a dietician, i’m just a gal who loves to cook banting food, and keep it as good as possible! I eat as real as possible, try and stay away from processed foods and takeaways, and always try and figure out if I can "make it banting"!
Obviously all recommendations throughout this and other posts are not intended as an alternative, treatment, or prevention of diseases, medical treatments or advice. The reader takes full responsibility for counting nutritional information such as carbs, while trying any and all recipes :-)

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Why fat is better for you than carbohydrates

There is a common misconception that eating fat, especially saturated fat, is bad for you and that it is a primary cause of high blood pressure, heart disease and obesity. This is simply not true and was based on a flawed study by Ancel Keys in 1953. The truth is that a diet high in carbohydrates, particularly refined carbohydrates and sugar are the cause of obesity, diabetes as well as other chronic illnesses. Vegetable (seed) oils and their derivatives such as margarine are also a contributing factor to heart disease, although manufacturers tell us the exact opposite.

But don't we need carbohydrates to survive?

This might come as a surprise, but of the three macronutrients in our diet (protein, fat and carbohydrates), only carbohydrates are non-essential for human life. We cannot function properly for more than a few days without eating fat; without an adequate protein intake we develop protein-calorie malnutrition within a few months. But avoiding carbohydrate has no short- or long-term effects on humans, other than the (usually beneficial) effect of weight loss, especially in those who are the most overweight. While we need a constant supply of glucose, it can be produced by the liver from fat and protein and doesn't need to be ingested as carbohydrate in our diets.

The Cholesterol Myth

The usual refrain of anyone looking at banting for the first time is "but what about my cholesterol?" There is much evidence to support the fact that cholesterol is not the culprit in heart disease. A bit like a policeman being at the scene of the crime being blamed for the crime – cholesterol will only adhere to a 'leaking' artery wall which is damaged by inflammation – to protect you. By living on carbs and sugar those arteries remain inflamed. Sugar is the most inflammatory thing you can put into your mouth, and will continue to rob you of perfect health. Grains are turned into sugar by the body. So a high carbohydrate diet will always foster inflammation in the body, not only in the arteries but the brain, liver, digestive tract and joints leading to many of the chronic diseases we see today which are supposedly 'incurable'. Many people report relief from all the above in a relatively short time after adopting the Banting lifestyle.